- Hold the bar in a front rack position.
- Push your hips back and sink into a squat.
- Push through your heels and squat back up. Use the momentum you generate at the legs to push the bar over head.
- Let the bar return to the front rack position before starting the next rep.
- Hold two dumbbells at shoulder height, palms facing inward.
- Squat down, then drive upward, pressing one dumbbell overhead.
- Lower dumbbell as you descend again, alternating arms each rep.
- Hold dumbbells at sides, hinge slightly, and explosively pull to shoulders.
- Catch dumbbells at shoulder height with knees slightly bent.
- Press overhead until arms extend, then lower under control.
- Hold dumbbells at thighs with slight knee bend and flat back.
- Pull dumbbells to shoulders explosively, catching them in partial squat.
- Stand tall and press overhead until arms are fully extended.
